Good posture is associated with better health and human function. Proper postural alignment protects the integrity of your internal organs and supports your body upright against the ever present force of gravity. Upright posture, with your head up and chest forward is associated with a higher level of self-perceived leadership and confidence.

There are many preventable health consequences of poor posture. This checklist will help you look thinner in an instant, reduce stress, and increase your level of confidence.

Yes, all those positive health affects are associated with your POSTURE. Let’s get to work.

Foam rolling when used correctly, can make a chiropractor’s job all the more simple. Accelerated blood flow, repairing muscle adhesions, speeding up recovery time, and improving overall physical performance are just some of the health benefits you can expect from this simple tool.

Unfortunately, incorrect use of your foam roller can actually cause tissue damage, which is why you need to be wary of the five following rolling mistakes people commonly make, as well as how to avoid them yourself.

Rolling with Bad PostureContorting the spine is one of the most unsafe errors that people tend to overlook during their foam rolling routine. In many of these positions, you are holding up your frame using your arms alone, and by ignoring your posture and core support during these actions, you could be setting up an injury rather than reaping any health improvements.

Open communication with a chiropractor or personal trainer should help you refine your technique of a neutral spine alignment. Alternatively, you could set up a camera or ask a friend to film you whilst you complete a session, and then analyze your approach afterwards, keeping a watchful eye on sagging hips or an unnaturally curved back.

Rolling Your Lower BackNo matter how pleasant it feels, there is never any reason to foam roll your lower back. This specific area is designed to provide a steady core, and the placement of unnecessary pressure upon the region will cause your muscles to contract as a defense mechanism to protect the spine.

Instead, use the foam roller freely on your upper back (down to the end of your ribcage), as this area has plenty of muscle which surrounds the spine, and that keeps it safe and cared for. You can also try targeting locations around your lower back (such as the glutes or quads) as a much safer release to any stiffness in this general region. The most important part of rolling is to figure out exactly what it is you’re trying to achieve, and then researching how to do it properly, rather than haphazardly acting towards any vague objective.

Rolling Too Fast or for Too LongVery often, people skip all the benefits of massage rollers by favoring the sensations, rolling at high speeds or for a far lengthier amount time than recommended. It takes a while for your brain to send the relaxation signal to your muscles, so don’t hurry your movements. However, on that note, if you’re rolling for longer than 20 minutes just to access any relief, you may have a more serious underlying problem, and should seek medical attention.

Your best bet is to slow down, locating the more sensitive areas, and concentrating on short, drawn out rolls over those specific points. You should also limit each muscle group to a maximum of 90 seconds per cycle, stretch in between the rolls, and then repeat up to three times. As always, rather underwork than overwork, and speak to your chiropractor if you have any doubts.

Rolling Directly on Painful Areas or InjuriesThe compulsion to fixate on a painful area is a natural reaction, but many experts agree that this is not the way to go about it. As a rule, always remember that rolling on inflammation can cause further inflammation. This advice applies even more critically to any recent injuries, as you can exaggerate the already aggravated tissue and hamper the body’s ability to repair itself.

A painful spot is a warning cry to stay away, and so keep those rollers a few inches distance from any sensitive muscles, working on the surrounding connected groups instead. And never rely on your foamy friend to be the exclusive hero of your recovery, as more severe injuries will necessitate additional care, often by a professional.

Using the Incorrect Foam RollerFinally, it is worth noting that your foam roller itself can be cause problems. A big mistake many newcomers to the rolling world make, is selecting an unreasonably hard and textured product to loosen their tissue, when it could actually have the complete opposite result. The firmer the foam, the more compression on your muscles, and if you’re not used to it, this can lead to pain and even bruising.

If you’re just starting out, a more cushioned, even-surfaced foam roller will be a much safer choice, and you can gradually work your way up the firmness scale without any worries or stress.​Author:Nurse Susan has always been passionate about helping people heal. After she retired from a lifelong career as a nurse, that passion didn’t go away. She loves to use her expertise to write about the best ways to keep you and your family healthy, active, and happy.

This isn’t another article about modern phone habits. We know we’re all working hard (right?). But you might want to watch your posture to avoid health issues.

Dr. Kenneth Hansraj, one of the top spinal surgeons in the United States, conducted a study on “text neck” and concluded that loss of the natural curve of the cervical spine can lead to early degeneration of the spine. His study showed that an adult head weighs an average of 10-12 lbs. in a neutral position. However, when you bend your head forward about 60 degrees to look down (like on your phone), your head is now the equivalent of 60 lbs to your body.

Modern strains

Because of modern-day hand-held technology, according to Dr. Scott Bautch, from the American Chiropractic Association, “When children have poor posture it tremendously speeds up the gaping of the spine. What we are seeing is degeneration of the spine at younger and younger ages.”

But smart phones aren’t the only culprit in poor posture. Spending hours at a time at a desk, or watching TV, without moving can also be detrimental to your posture. Even with ergonomically designed furniture and standing desks, it’s important to break your posture, or move, every 15 minutes.

“You develop imbalances and you are more likely to hurt yourself in any activity you do.”

It’s all about balance

By sitting in the same position for hours at a time, poor posture overworks one set of muscles while the other set of muscles are underworked. “You develop imbalances and you are more likely to hurt yourself in any activity you do,” concludes Dr. Bautch.

There are things you can do to alleviate some of the modern-day stresses on your body and spine. For starters, always make sure your screen, whether computer screen or smartphone, is at eye-level so you aren’t hunching over. Dictate your texts — that’s what Siri is for. And of course, take a break every 15 to 30 minutes. Your body and mind will thank you for it.

It's that time of the year again! Parents - when you're packing your child's school bag, make sure its weight doesn't exceed 10% of your child's body weight. Also, remember to adjust the straps so the bag sits snug against their back and doesn't hang too low.

​Some women carry the whole world in their handbag, but a heavy bag or purse can cause pain and injury to your back, neck and shoulders. Overstuffed bags also cause poor posture by encouraging the carrier to lean to one side. The good news is pain and injury can be easily avoided by following a few simple tips. Here are some provided by the Ontario Chiropractic Association:

​Choosing a handbag1. Choose a handbag that is proportionate to your body size and no larger than what is needed. Your handbag should not weigh more than 10 per cent of your body weight.2. Choose a handbag that has several individual pockets, instead of one large compartment. This will help to distribute the weight of the contents more evenly and keep them from shifting.

Packing a handbag1. Change the size and weight of your wallet once in a while. You may also consider one wallet for your work and a different one for when you go out, as you may need different objects for both.2. Ensure the weight is evenly distributed in the purse by using all the pockets.

Carrying a handbag1. Use both hands to check the weight of the handbag.2. Instead of always carrying your handbag on the same shoulder, switch sides often so each shoulder gets a rest.3. Square your shoulders — many women have a habit of lifting the shoulder on which the purse is carried to keep the straps from slipping.

More tips1. Try to maintain good posture. When standing, your head, shoulders, hips and ankles should line-up, one comfortably above the other.​2. If you can walk to lunch or a meeting, lock your purse in your desk or locker and carry only your cash and/ or credit cards in a pocket. By following these simple strategies, it’s easy to lighten your load.

If you have any questions about posture and ergonomics, please contact Dr. Eve.